If you’ve been hanging out in the wellness world lately, you’ve probably heard the name Ashwagandha popping up a lot. This ancient Ayurvedic herb (Withania somnifera), also called “Indian ginseng” or “winter cherry,” has been around for thousands of years — but now modern science is giving it some serious credibility.

So, what’s all the fuss about? Well, ashwagandha is what’s known as an adaptogen. That means it helps your body adapt to stress, recover better, and keep things in balance whether you’re dealing with a busy job, hard training sessions, or just the general chaos of life.

Let’s face it, we all deal with stress. But when it sticks around too long, it messes with our mood, sleep, waistline… even our long-term health.

Ashwagandha has been shown to lower cortisol, your body’s main stress hormone. In one study, people who took 300 mg of ashwagandha twice a day for 60 days saw almost a 28% drop in cortisol compared to those on a placebo¹². They also felt calmer and less anxious.

Lower cortisol isn’t just about feeling more Zen. It can mean better sleep, more stable energy, and less of that “wired but tired” feeling.

Ashwagandha isn’t only about chilling out. It’s also been linked to better physical performance.

In one trial, men who took 600 mg a day for eight weeks while doing resistance training gained more muscle and strength than those who took a placebo³. Another study showed it could improve VO₂ max - basically your endurance engine - in both elite cyclists and weekend warriors⁴.

So, if you want to push harder in your workouts and recover faster, ashwagandha might give you that extra edge.

For men, ashwagandha can bring some extra perks. Research suggests it may:

• Raise testosterone – One study found a 17% increase in men with low sperm counts after 16 weeks⁵.
• Improve fertility – Studies show better sperm count and motility⁶.
• Support sexual health – Lower stress + better energy = more vitality.

If stress, lifestyle, or age have been getting in the way, this herb could be a natural way to help things along.

For most people, 300–600 mg/day of standardized root extract is considered safe and well-tolerated. Some people may get mild stomach upset, and it’s not recommended for pregnant or breastfeeding women, or for those with certain conditions like thyroid issues unless your healthcare practitioner says it’s okay.

Ashwagandha won’t turn you into a superhero overnight, but it can help you stress less, train harder, and support men’s health in the process. Think of it as an ancient secret that’s finally getting the modern recognition it deserves.

For further information on Ashwaganda or other health issues, call to see the team at Go Vita, Your Health Shop at 5 North St, Batemans Bay or phone on 44729737. Don’t forget to tune in to Marianne and Go Vita’s Nutritionist Sofia on 2EC after 12.30pm every Wednesday.

References

1. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double‐blind, placebo‐controlled study of safety and efficacy of a high‐concentration full‐spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262.
2. Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186.
3. Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12, 43.
4. Sandhu, J. S., Shah, B., Shenoy, S., Chauhan, S., Lavekar, G. S., & Padhi, M. M. (2010). Effects of Withania somnifera (ashwagandha) and Terminalia arjuna on physical performance and cardiorespiratory endurance in healthy young adults. International Journal of Ayurveda Research, 1(3), 144–149.
5. Ambiye, V. R., Langade, D., Dongre, S., Aptikar, P., Kulkarni, M., & Dongre, A. (2013). Clinical evaluation of the spermatogenic activity of the root extract of Ashwagandha (Withania somnifera) in oligospermic males: A pilot study. Evidence-Based Complementary and Alternative Medicine, 2013, 571420.
6. Mahdi, A. A., Shukla, K. K., Ahmad, M. K., Rajender, S., Shankhwar, S. N., Singh, V., & Dalela, D. (2009). Withania somnifera improves semen quality in stress-related male fertility. Evidence-Based Complementary and Alternative Medicine, 2011, 576962.